Regular exercise is essential, but the 5 common mistakes below can make your body look and feel fast. Correct these errors right away and keep yourself in a good shape and good health.
If you exercise regularly and your body still feels tired or aching during exercise, it’s a consequence that your body doesn’t have enough time to heal and recover between sessions.
At the age of 15-25, the body takes about 18 hours to repair muscle fibers affected by an exercise session, but this number will increase to 36 hours at age 40 onwards.
If you don’t have a reasonable break between sessions, your muscles will become inflamed, your immune system may not work effectively and you may have difficulty with sleep.
Therefore, you need to make sure you have enough time to rest between sessions and allow your body to completely blow off at least one day each week.
Skip the start
You are like destroying your body if you start a dance or weight training session without a light exercise to start your body.
When muscles are inflamed, thyroid hormones and cytokines (inflammatory proteins) are released, which affect the immune system and make it harder for the body to recover.
So, get into the habit of warming up and warming your body 5-10 minutes before you start training with a heavy intensity.
Focus only on intense exercise
Want the body to burn as many calories as possible in the shortest time, so some people only focus on the intense exercise that keeps the calorie burning process going on even after you have completed the exercise. . It is this that is destroying, destroying your body.
High intensity exercises have led to an increase in rhabdomyolysis, a very serious muscle fiber incident that can cause kidney damage and even death. Rhabdomyolysis can affect other parts of the body, especially if you leave your body dehydrated which will lead to aging.
Remedy: Allow the body to rest for at least 48 hours to recover after intense exercise.
Long-term attachment with low impact exercises
Cycling or aerobic are subjects that have a low impact on your health and do not have much effect on your bone density.
To prevent osteoporosis and maintain bone health, you should add exercise movements such as jogging, sprinting and jumping rope … into your fitness regimen.
Never practice pelvic floor muscles
You can focus on cross-muscle (the muscles that are responsible for rotation) and abdominal muscles if you like a small, firm waist. But if you ignore the pelvic floor muscles, about 35-40 years old you will face round and sagging belly with urinary incontinence. Your body is also more quickly aging.
Therefore, you should combine the exercise of Kegel exercises (muscle contraction exercises) to activate the pelvic floor which is an important part of strengthening strength from inside the body. Practice 10 beats each time and repeat 3 times like that, do it 3 times a day.